Workouts for 2/4 – 2/10

The Return of BEARCAT!!!!

100k ROWING CHALLENGE: Amazing job to all those who participated in our first annual rowing challenge! What a great way to start the new year and shed a few extra holiday layers! This was a really fun and movivating challenge and will definitely be on repeat for next year!

STRENGTH PROGRAM: For the next 8 weeks we will be doing the “5/3/1” Strength Program. We will be doing 2 Phases 6 movement including accessory/supplement movements. We will rotate the days Week1: M W F Week 2: Sun T TH Week 3: M W F Week 4: Sun T Thu. Week 4 of each cycle will be a de-loading week. Options for folks who don’t want to test these movements will be available as well! If you don’t know your 1RM, please see about coming in on Thursday to the 5:30PM class and establishing that number then!

Option 1: 3 Warm-Up sets and then 3 Working sets each at a percentage of your 1RM of this lift.

Option 2: Acend in weight for the deadlifts or stay at a static weight throughout. Whatever you choose, maintain proper form throughout.

5:30PM: Barbell Basics class starts! The classes in 4 day curriculum for newbies teaches the fundamental movements we use as well as technical barbell work. Veteran CFCA’rs are also welcome to join Veteran CFCA’rs are also welcome to join barbell basics for a refresher course! Barbell Basics for a refresher course! This is also Open gym time too!